Strength Training for Women - Your Secret Weapon?

Social media has seen the rise of body image movements, clean eating, fad diets and everything in between. You only need to check your Facebook or Instagram feed to be inundated with the latest advice on what you should be eating, what you shouldn’t be eating and how to get bikini fit for summer.

Interestingly, there’s been a real push in the body image movement scene with female fitness models becoming the norm; showing off sculpted six-packs, the abdominal “V” that we all thought was only attainable in males, powerful arms and sizable backsides to rival that of Kim Kardashian.

You name it, there’s an Instagram account promoting it! So, is strength training really all that it’s cracked up to be??

Benefits of strength training for women

With the growing interest in this area, it’s worth discussing the benefits of weight training for women, because there are many.

1. Including up to 5 weight training sessions/week in your schedule can have immense weight loss effects
2. You may have learnt that muscle uses more energy than fat, so the more muscle you have, the higher energy consumption your body requires during the day. This will lead to weight loss in conjunction with a healthy balanced diet
3. The more weight training you do, your body preferentially stores its energy in such a way that it’s easier to access. That is, it stores it as Glycogen which is the body’s preferred energy source. Which leads to less fatigue and better training outcomes
4. Weight training in women can significantly reduce the chance of Osteoporosis by improving your bone mineral density
5. You will get stronger, not bulkier
6. Your overall athletic performance will improve
7. Significant reduction in your risk of heart disease, diabetes and low back pain

Common women’s weight training myths debunked

1. You will not get bulky. I repeat. You will not get bulky. It is very difficult as a female to make real muscle size gains owing to our Oestrogen levels. It would take a considerably restricted diet, hours of very heavy weight training and most likely some hormone replacement therapy +/- steroid use to gain that “bulky” appearance. So don’t worry
2. You don’t have to lift heavy to start to notice changes
3. Your muscle will turn to fat if you stop lifting. No. Fat is fat, and muscle tissue is muscle tissue. All that happens is the muscle reduces in size, so that either fat is deposited around it, or the fat becomes more obvious owing to the reduced size of the muscle
4. Weight lifting is bad for your joints. In fact, it helps build muscle strength which therefore supports the joints better
5. You will need a protein powder or supplement of sorts to help with your weight training

All in all, weight training for women, particularly body weight training, can be hugely beneficial for all women.

If you’re looking at trying to lose weight, wanting to get lean or simply improve your overall strength then weight training is the best way to do this.

Slogging away on the treadmill is not the answer, and in fact more weight training sessions than cardio sessions is definitely the way forward.

Next time you’re in the gym or planning your workout, why not add some of the following exercises to the mix;

• Burpees
• Squats
• Mountain Climbers
• Deadlifts
• Chin-ups (assisted as needed)
• Walking lunges
• Sled pulls
• Push ups

Personal Training with a Physio

Did you know, as part of our holistic range of services, Back In Motion physios can provide personal training session?

Why undertake personal training physio?

Your physio knows and understands the innate workings of the physical human body and when working with you, will understand exactly what your body needs, working around any injuries or pain. This will allow him or her to develop a program best suited to your body's needs to get the results you're after.

And, when you completed personal training with a physiotherapist, you can claim the costs of the session on private health insurance with extras cover.

Conclusion

Cardiovascular fitness is not the be all and end all of your fitness regime and strength training is not the monster you perhaps thought it was. Why not give it a go next time!

Remember, strong women stay young!

 

Brooke Williams - Physiotherapist and Director, Back In Motion Melbourne on Collins

Brooke studied Physiotherapy at the University of Melbourne where she graduated with honours. Brooke has a special interest in Men's and Women’s Health; completing her Post Graduate Certificate in Continence and Pelvic Floor Physiotherapy. Her areas of special interest lie in all things Pre and Post natal for Women, and Continence, Pelvic Pain and Pelvic Floor Dysfunction conditions conditions for men, women and children. She finds this area of physiotherapy very rewarding. Brooke also has a special interest in spinal and neck pain and the rehabilitation of injuries through Clinical Exercise. 

In her spare time Brooke loves checking out the new restaurants that Melbourne has to offer and is always good for a recommendation. Not surprisingly, Brooke is an avid gym member (to balance out her love of food) and regularly participates in fun runs. Aside from her close friends and family, her other love is music.